18 PAX (including YHC) showed up and showed out. Nice work, men.
We’ve got each other’s backs, so when our neighborhood gazelle, Neckbrace, needed to take a “me” day, the vacancy was quickly filled by Pothole.
I create workouts on the fly. Thankfully, I’ve never had any complaints other than the typical, “I can’t feel my arms”, “why are you killing my legs”, and “you know, calf raises are an exercise too!” However, lately my focus is on getting better. We’re all “getting better”, but we need to be getting better at what we’re doing to get better. That equates into: form. If we’re not performing well, we’re only cheating ourselves. This is always going to be You VS You. Yes, we’re guys and we’re competitive. But F3 is not a competitive sport. F3 is a “suffer with the guy next to you” test of yourself. So if you skimp on an exercise, you’re not furthering your “team”; you’re not getting ahead; and you’re definitely not helping yourself. So while F3 is about unison and teamwork, the exercise you do is about just that: you. Furthermore, if you cheat on an exercise, are you really helping to motivate the guy next to you? To muddle it: it’s about you, but it’s not always about you. So when you leave the BOM at 6:15 and head home, let that carry into other things you do. Your family needs you to take responsibility. Your job needs you to finish a task. Those are, in essence, team-centered. But remember, the specific thing you do is just one part. So do it to the best of your ability.
Some time ago (a few years, I believe), Depot would hold a baseline test. The ARMY PFT (Physical Fitness Test). Standards indicate: 2 minutes of push-ups, 2 minutes of sit-ups, and a 2 mile run. Due to time, we ditched the 2 mile run. It’s a good baseline. While you now might be able to fit into those jeans you stashed away 20+ pounds ago, there’s really no way to gauge how much better you’re getting by doing this F3 thing at 0530. But seeing progress by way of push-ups and sit-ups is a good way to see that development. So I propose we bring it back.
However, let’s set some ground rules here. Again, neither F3, nor the PFT, should be about competition. It’s about gauging progress. Your progress. And that means you need to check your ego as you exit your vehicle at 0530. Get your mind right. Commit to doing things correctly. That means for 4 total minutes, you give it your all. If you cheat on the push-ups or sit-ups, you’re cheating your progress, and therefore cheating yourself. Simply put: Do it right. There’s no prize. There’s no award. There’s no promotion. There is a reward though. You get to relish in the fact that your old self is jealous of your new self. That should be enough. Don’t be jealous of the guy who did 30 more reps than you. Be jealous of the future you who is getting 30 more reps than the current you – and then work towards catching him.
Enough of this gooey sh… stuff.
72 degrees and clear.
Line up 2 x 2 for a 0.5 mile formation mosey.
Stay lined up. Q demonstrates proper push-up and sit-up form.
Imperial Walkers x 10 IC
Overhead Arm Claps x 10 IC
Windmill x 10 IC
Squats x 15 IC
2 minutes of push-ups. Switch. Repeat.
2 minutes of sit-ups. Switch. Repeat.
Remember your numbers.
2 x 2 0.5 mile formation mosey ending at the block pile.
Grab a block and line up on the track.
Plank with your block so that your shoulders are barely touching. This unorthodox way of lining up will hopefully force you to experience what it feels like to do a proper push-up. Lining up shoulder to shoulder eliminates you being able to extend your elbow outward. 12 total reps.
1/4 Hodor: 10 reps of squat to overhead to triceps extension back to front. Run with your block up to the fence and back.
Put your blocks away and circle up in the parking lot.
5-minutes of Mary:
American Hammer x 15 IC
Flutter Kicks x 15 IC
Iron Crosses X 10 IC
Freddie Mercury x 15 IC
Modified LBC X 15 IC (touch your ankle, down, touch your knees, down)
Mosey to the Shovel Flag.
Count-O-Rama, Name-O-Rama, BOM
– Ultimate Frisbee, 0500 at Riverland Hills Baptist Church
– Preakness, 0530 at Dutch Fork HS
– Donut Run, 0530 at Lake Murray Dunkin Donuts